Metabolism Boosters

These 5 foods will keep your metabolism revved up.  (found in Shape magazine March 2011)

1.  TUNA-It has omega 3-fatty acides, which stimulate the production of leptin, a hormone that increasese feelings of fullness.

2.  GRAPEFRUIT- It contains naringenin, an antioxidant that helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn. (It's too bad I don't like grapefruit!)

3.  ROLLED OATS-The whole grains take more energy to digest so your body burns more callories when you eat them.

4.  GREEN TEA-It contains epigallocatechin which stimulates the nervous system without elevating your heart rate.  Reports show that people who drank green tea and exercised regularly burned more calories than those who sweated but didn't drink green tea.

5.  HOT PEPPERS-They contain capsaicin which ups your calorie burn.  A spicy meal can increase your metabolism by up to 25% for 3 hours after you've eaten it.

Hunger vs. Cravings: How can you tell the difference?

One of the biggest questions you need to ask yourself when it comes to healthy eating is: Is it a craving, or am I really hungry? Hunger is natural, but cravings can hit from time to time, and if you're like many people, it's not always easy to tell them apart. Here are some simple guidelines that can help you determine the difference:

When It’s Hunger

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).

Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a light dessert that contains protein or is served with some protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit.

When It’s a Craving

Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a big dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of certain foods can produce cravings as well. This is when the "Three-Bite Rule" comes in handy: Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.



Article content found on The South Beach Diet
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Truth be told about cravings, which is something I've always struggled with...Since getting on Shakeology, my cravings have totally disappeared.  I no longer crave all the junk food, esp. sweets that I used to.  Shakeology has helped me to control my appetite and not want to eat the stuff that I know is not good for me.  This is a product that I HIGHLY RECOMMEND!!  I would not suggest anything that I don't 100% believe in.  The chocolate is my absolute favorite and I will NOT go a day without it. There are SO many benefits of drinking the shake.  Use it as a daily meal-replacement and you will feel like a new person.
If you want to try it before you buy it, just send me an email at nataliewelch@cebridge.net.  If you decide to order, go to my Beachbody website to order.  There is a 30-day money back guarantee, so if you are not satisfied, you can send it back for a refund.

Getting Rid of Stress with EXERCISE

I found this article from the Mayo Clinic about the importance of exercise to combat daily stress.  This is a perfect reminder for me right now.  I am dealing with a lot of family stress right now and have fallen off the "healthy living wagon." The stress has been so severe that these last several days, I haven't taken the time to take care of ME and I can totally feel it.  It's like something has completely taken over my body and mind.  Tomorrow is the start of my work week, and I'm going to get REFOCUSED.  I have set some goals and am going to do whatever it takes to achieve them.  The stress isn't going away, but by golly I'm going to be better equipped to handle whatever life throws at me.  Enjoy the article.

One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries.


By Mayo Clinic staff


You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

■It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

■It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

■It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you


A successful exercise program begins with a few simple steps.

■Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.

■Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.

■Do what you love, and love what you do. Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

■Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

■Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

■Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

■Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Setting Weekly Goals

We all have big goals we would like to achieve, but when we set weekly goals, we feel a sense of accomplishment in a shorter time frame.  Accomplishing these weekly goals will help you along your journey to accomplish your BIG goals which may take a longer period of time.

Setting weekly goals is easy, but there is a method to achieve them

Difficult tasks take MORE time and energy. Get them out of the way soon.  I refer to the more difficult tasks as the frog. This term comes from one of Brian Tracy's books about goals.  On your weekly goals, give them priority because while working on them, you can complete the smaller ones. Work and be smart at the same time.

Network to get it done.  Some of your goals can be achieved by others for you if you plan well. Barter and bargain tasks. Be innovative. Don't be afraid to ask for help if you need it. 

IT IS SEVEN DAYS, NOT SEVEN HOURS. Take your time and do not over-exert yourself. You have seven days to achieve all your goals. Spread the goals out in reasonable and realistic fashion. Make it easier on yourself and everybody else. Have a PLAN to get things done.  IT IS SEVEN DAYS, NOT SEVEN YEARS

But don't make it too easy on yourself. Be careful of slacking because you think it is seven days. A week sneaks by before you can grasp it. Make use of every minute. GIVE YOURSELF ENOUGH BREAKS IN BETWEEN TASKS.  Make sure you plan out each day in order to meet daily and weekly goals. 

You cannot drive yourself aground in the execution of your goals. Do not kill yourself as you work on your goals. You have many other things to consider. Like your health. Your relationships. Yourself.

Hold yourself accountable to someone!  Tell someone what you want to achieve.  When you are accountable, you are more likely to achieve what you set out to do.

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I make a list of 10 goals I want to achieve for the year.  I revise this list of goals a couple times a month.  I do sit down on Sunday night before bed and write down what goals I want to achieve for the week.  Then each night before bed, I make a to-do list for the following day.  I prioritize the tasks to make sure they get done on time.  I use the AwesomeNote app on my iPhone to create a daily to-do list.  Here I have folders/categories.  The items that have the top priority, I set an alarm for.  There's nothing better than the satisfaction of checking items off the list each day.  I love the feeling of accomplishment. 
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Do you need help setting goals for the week?  Do you need help making "to-do lists"?  Leave a comment here or send me a message and I will be more than happy to help you.  If you are looking for accountability, don't hesitate to contact me.  In addition to myself, I have a great circle of friends on Facebook who are great accountability partners.  Just let me know how I can help YOU!!






Read more: http://www.bukisa.com/articles/21587_how-to-set-weekly-goals#ixzz1DthnPrsQ

Week 1 of Chalean Extreme

This is the official end to the first week of a new round of Chalean Extreme.  When I first started Chalean Extreme in November, 2009, I started with really light weights--3 lb, 5 lb., 8 lb..  I got up to using 10 lb and 12 lb.  I lost a lot of inches and a little bit of weight.  I ended up quitting after starting the 3rd month, because I had something happen to my back/shoulder.  I'm not sure if it was from the weights or something else.  I did another round with Turbo Fire this past summer/fall and was up to using 15 lb. and 20 lb weights.  Again, I lost a good bit of inches and more weight this time.  Now, for the 3rd round, I'm starting off using 8 lb. 10 lb, 15 lb., and 20 lb. weights with better form.  It's amazing how far I've come since the first round.  By the end of this week, I was completely sore which is a good sign.  Today is a much needed rest day.  The soreness has decreased a lot just from not doing any workouts today.  I am doing the cardio workouts that are part of the CLX program just to change things up.  If your body gets used to the same type of workouts over and over, you won't see any changes.

The crazy part about lifting weights is your appetite increases.  It's important during this time to really make HEALTHY food choices.  Also, making sure to eat every 2-3 hrs is critical.  I'm anxious to get through the next few months to see what changes will be made.  I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.

This is a very motivational strength training program.  It's one you look forward to doing.  It is something that even a beginner can do and see results.   Read more about the  The Benefits of Pumping Iron

The Benefits of Pumping Iron

When you think of lifting weights, do you automatically assume you will bulk up?  Truth is, you will NOT bulk up.  You will tone, tighten, and burn fat.  There are so many benefits to lifting weights.  I am currently doing another round of Chalean Extreme for this very reason. 

It just so happened I got my new issue of Women's Health and found a great article by Adam Campbell about the benefits of strength training. So here we go....

1.  You'll lose 40% more FAT:   When you lift, your loss will be almost all fat where others who do only cardio and dieting lose muscle and fat.

2.  Your clothes will fit better:  Between the ages of 30-50, most people lose 10% muscle mass, which is most likely replaced by fat.  This in turn increases your waist size.  1 pound of fat takes up 18% more space than 1 pound of muscle. .

3.  You'll burn more calories:   Lifting increases the number of calories you burn while you are sedentary b/c after each workout your muscles need energy to repair their fibers.  Your metabolism will be revved for 39 hrs after doing a total-body workout. You will also burn a greater % of calories from fat compared with non-lifters.  By lifting, you will also iincrease the number of calories you burn during exercise.

4.  Your diet will improve:  Because of your hard work, your brain will stick to a diet plan.

5.  You'll handle stress better:  People who are more fit, have lower levels of stress hormones than those who are less fit.  Also, during a stressful situation, if you have more muscle, your blood pressure will return to normal faster than those with lesser muscle.

6.  You'll be happier:  Your mood improves with strength training.

7.  You'll build stronger bones:  As we age, we may lose bone density. There is an increase of 19% of hip bone density and bone growth with resistance training.

8.  You'll get into shape faster:  Circuit training with weights raises your heart rate 15 bpm higher than if you ran 60-70% of your max heart rate, which strengthens muscles and provides cardiovascular benefits.

9.  Your heart will be healthier:  By doing 3 strength workouts a week, you can reduce the risk of a stroke by 40% and a heart attack by 15%.

10.  You'll be way more productive:  Research shows you are 15% more productive on exercise days vs. non-exercise days.

11.  You'll live longer:  Total body strength is linked to lower risks of death from cardiovascular disease and cancer.  Being strong during middle age is associated with living to the age of 85 without developing a major disease.

12.  You'll be even smarter:  Muscles strengthen your body and mind.  You'll have better short- and long-term memory, improved verbal reasoning, and a longer attention span.

THESE ARE GREAT REASONS TO ADD IN AT LEAST 3 DAYS A WEEK OF STRENGTH TRAINING TO YOUR CARDIO WORKOUTS.   A WELL-ROUNDED EXERCISE PROGRAM INCLUDES 3-4 DAYS OF STRENGTH TRAINING/TONING; 5-6 DAYS OF CARDIO; 1 DAY OF STRETCHING/FLEXIBILITY.

You don't have to do tons of reps either.  You can simply lift heavier with fewer reps to get maximum benefits.  Toning and resistance bands are great too for sculpting.

Shop for Strength Training Equipment and Workouts Here

Are you doing strength training?  What questions do you have that I can help you with?  If you would like help designing a well-rounded exercise schedule, let me know.  Leave a comment below or contact me on my Facebook page

What are YOU Curious About?

I want to start hearing from some of you that are reading these posts. 

WHAT ARE SOME THINGS YOU WOULD LIKE ME TO BLOG ABOUT? WHAT DO YOU WANT TO KNOW MORE ABOUT REGARDING HEALTH AND FITNESS? HOW CAN I HELP YOU?

Please comment below.

Why Eat so Often?

This was a featured part of a previous Beachbody newsletter written by Mark Nelson.

Is it time to eat again?  It probably is, because if you're like many people, you don't eat often enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

It helps prevent your body from storing fat.


I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

So the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals

Eating regularly tames wild cravings.


By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.


Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Starting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.



Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop pounds, don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

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You can join the Beachbody as a club member to get these valuable tips, meal planners, and much more.  There is a FREE membership and then a paid membership.  Go to My Beachbody Website then click on JOIN.  There you will be able to see which option is for you. 

As always, feel free to email me with questions at nataliewelch@cebridge.net. 
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WHAT KIND OF HEALTHY SNACKS DO YOU LIKE TO HAVE IN BETWEEN YOUR MAIN MEALS? DO YOU HAVE ANY TIPS TO SHARE FOR EATING OFTEN DURING THE DAY?   Leave a comment below.